Comparing Nutrients in 14 ounces CassavaVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cassava

95%

Baked White Potatoes

90%

14 oz ▼

Macro Nutrients

Cassavavs Baked White Potatoes

22%635kcal

Energy

12.6%365kcal

635 kcalvs365 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

0.61%0.6g

1.1 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.92%0.29g

Saturated Fat

0.5%0.16g

0.29 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g

Omega 3

3.72%0.06g

0.067 gvs0.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.75%0.13g

Omega 6

1.14%0.19g

0.13 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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116%151g

Carbohydrate

64.4%83.7g

151 gvs83.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

8.38%6.07g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs6.07 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.97%1.43g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs1.43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.5g

NA gvs2.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.6g

NA gvs1.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g

Fiber

22%8.33g

7.14 gvs8.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.64%5.4g

Protein

15%8.33g

5.4 gvs8.33 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Baked White Potatoes

0.44%3.97μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

3.97 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

16%0.19mg

Thiamine

0.35 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg

Vitamin B2

13%0.17mg

Riboflavin

0.19 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.4mg

Vitamin B3

38%6.06mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs6.06 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.5%0.42mg

Vitamin B5

30.4%1.52mg

Pantothenic acid

0.42 mgvs1.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B6

64.4%0.84mg

Pyridoxine

0.35 mgvs0.84 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg

Vitamin B9

37.7%151μg

Folates and Folic Acid

107 μgvs151 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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91%81.8mg

Vitamin C

55.6%50mg

Ascorbic acid

81.8 mgvs50 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.03%0.75mg

Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

0.75 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.54μg

Vitamin K

8.93%10.7μg

Phytomenadione or phylloquinone

7.54 μgvs10.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Baked White Potatoes

6.35%63.5mg

Calcium

3.97%39.7mg

63.5 mgvs39.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44%0.4mg

Copper

56%0.5mg

0.4 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.4%1.07mg

Iron

31.8%2.54mg

1.07 mgvs2.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

25.5%107mg

83.3 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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66.3%1.52mg

Manganese

32.6%0.75mg

1.52 mgvs0.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

42.5%298mg

107 mgvs298 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.6%1076mg

Potassium

63.5%2159mg

1076 mgvs2159 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

3.6%2μg

2.78 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg

Sodium

1.85%27.8mg

55.6 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.3%1.35mg

Zinc

12.6%1.4mg

1.35 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.4%237g

Water

8.1%299g

237 gvs299 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cassava vs Baked White Potatoes:

Raw Cassava has 1.8 times more Vitamin B1, 1.6 times more Vitamin C and 4.8 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Cassava.
Both Raw Cassava and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
Both Raw Cassava as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cassava vs Baked White Potatoes:

Raw Cassava has 1.6 times more Calcium, 2 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 2.8 times more Phosphorus, 2 times more Potassium and 1.3 times more Water than Raw Cassava.
Both Raw Cassava and Baked Whole White Potatoes have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Cassava has 1.7 times more Energy and 1.8 times more Carbohydrate than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Protein than Raw Cassava.
Both Raw Cassava and Baked Whole White Potatoes have similar amounts of Omega 3, Sugars and Fiber per 14 oz.
Both Raw Cassava as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

CassavaVS CauliflowerBaked White PotatoesVS CauliflowerCassavaVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 14 ounces CassavaVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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